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Resistance training for longevity: minimum effective dose?
I know strength training is crucial for healthspan, but I'm time-constrained. What's the minimum effective dose? I've seen arguments for everything from 2x/week full body to daily micro-sessions. Currently doing 3x30min with compound movements. My grip strength and leg press numbers have improved significantly.
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2x/week full body with compound movements is plenty for longevity purposes. You're not training for a powerlifting meet. Focus on progressive overload and consistency.
Grip strength is the single best predictor of all-cause mortality in older adults. Keep tracking that.
The research suggests that even 1 session per week provides significant mortality reduction. The dose-response curve flattens after 2-3 sessions.
Don't neglect eccentric training and balance work. Fall prevention becomes a massive factor in late-life mortality. Single-leg exercises are underrated.